Golden Aegean Fish Stew
A modern tribute to the classic Greek fisherman's soup, this stew is both rustic and refined. Aromatic fennel, leek, and a hint of saffron create a stunning golden broth, rich with the flavors of the sea. By poaching a mix of accessible fish and mussels and adding hearty cannellini beans, we achieve a deeply satisfying meal that is fully compliant with the heart-healthy Mediterranean diet. It’s a one-pot wonder that delivers on comfort, nutrition, and elegance.
Servings 6
Calories 546kcal
Ingredients
- 1/2 cup extra virgin olive oil divided
- 1 large yellow onion chopped
- 1 large leek white and light green parts only, rinsed well and sliced
- 1 small fennel bulb trimmed and thinly sliced
- 5 cloves garlic lightly smashed
- A generous pinch of saffron threads
- 2 ripe Roma tomatoes grated (or 1/2 cup canned crushed tomatoes)
- 6 cups water or low-sodium vegetable broth
- 1 bouquet garni 1 bay leaf, 4 sprigs fresh parsley, 2 sprigs fresh thyme, tied with kitchen twine
- 1.5 lbs medium potatoes well-scrubbed and cut into 1.5-inch chunks
- 3 medium carrots peeled and sliced into 1-inch rounds
- 1 15-ounce can cannellini beans, rinsed and drained
- 2 lbs mixed firm white fish fillets e.g., cod, sea bass, snapper, cut into 2-inch pieces
- 1 lb fresh mussels scrubbed and debearded
- 2 medium zucchini trimmed and sliced into 1-inch rounds
- 1/3 cup fresh lemon juice
- 1/4 cup chopped fresh parsley or dill for garnish
- Freshly ground black pepper
Instructions
- Build the Aromatic Foundation: In a large Dutch oven or heavy-bottomed pot, heat 1/4 cup of the extra virgin olive oil over medium heat. Add the onion, leek, and fennel. Sauté for 8-10 minutes, stirring occasionally, until softened and fragrant but not browned. Add the smashed garlic and saffron threads and cook for one minute more until aromatic.
- Create the Golden Broth: Stir in the grated tomatoes and cook for 2 minutes to meld the flavors. Pour in the water (or broth), add the bouquet garni, and season with a few grinds of black pepper. Bring the mixture to a lively simmer.
- Simmer the Hearty Vegetables: Add the scrubbed potato chunks and carrot rounds to the pot. Reduce the heat to maintain a gentle simmer, cover, and cook for 15 minutes, or until the vegetables are just beginning to become tender.
- Prepare and Poach the Fish: While the vegetables cook, gently place the mixed fish pieces into the center of a large piece of cheesecloth and tie it loosely with kitchen twine to create a "fish pouch." This keeps the fish intact for serving and prevents bones from flaking into the soup.
- Infuse the Seafood and Beans: Gently lower the fish pouch into the simmering broth. Add the rinsed cannellini beans and the zucchini slices to the pot around the pouch. Return the soup to a simmer and cook, uncovered, for 10-12 minutes, or until the fish is opaque and cooked through.
- Finish with Shellfish and Acidity: Add the cleaned mussels to the pot, nestling them into the broth. Cover the pot and cook for 3-5 minutes, until all the mussels have opened. Discard any that remain closed. Turn off the heat.
- Deconstruct and Serve: Carefully remove the bouquet garni and the fish pouch. Open the pouch and arrange the large pieces of fish on a platter alongside the potatoes, carrots, and other vegetables, using a slotted spoon. Stir the fresh lemon juice and the remaining 1/4 cup of extra virgin olive oil into the broth left in the pot.
- Plating: Ladle the fragrant, golden broth into individual soup bowls. Garnish generously with fresh parsley or dill. Serve immediately, with the platter of fish and vegetables at the center of the table for guests to share.
Notes
- Salt Management: This recipe contains no added salt. The natural salinity from the mussels and the robust flavor from the aromatics provide plenty of taste. Adjust with a small pinch of sea salt at the very end only if absolutely necessary.
- Fish Selection: The key is to use a firm fish that holds its shape. Halibut, monkfish, or even swordfish are excellent alternatives or additions.
- Serving Suggestion: Serve with a side of crusty, whole-grain bread for dipping into the incredible broth.
Nutrition Information
Per serving (approximately 1/6th of the recipe)- Calories: 546
- Total Fat: 20 g
- Saturated Fat: 3 g
- Sodium: 390 mg
- Total Carbohydrate: 47 g
- Dietary Fiber: 10 g
- Total Sugars: 8 g (0 g added)
- Protein: 40 g